Low FODMAP Vegetarian Round Up

October is vegetarian month! Now I personally am not vegan or vegetarian but I do love eat vegan and vegetarian food and try to include these types of meals into my weekly meal plan.

To celebrate Vegetarian month I’ve rounded up 5 vegetarian low FODMAP delicious recipes from a few of my favourite FODMAP bloggers.

1) VEGAN LEMON ROASTED POTATO SALAD WITH CUCUMBER, MINT, CAPERS & COCONUT YOGHURT

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Georgia from @georgeats a gluten free low FODMAP follower from Melbourne who’s recipe and food photography is totally drool worthy you wish there was a food delivery service for it.

Get the recipe

Georgia has also recently published a FODMAP friendly cookbook - find it here

2) PAN FRIED GNOCCHI WITH BASIL PESTO

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I’ve been a follower of Emma from She Can’t Eat What for years - she is also a IBS suffer and is on a mission to help others have a healthy, happy gut - one FODMAP-friendly recipe at a time.

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Emma also has a cookbook backed by the FODMAP friendly program - buy here

3) KALE, TOMATO & QUINOA SALAD WITH LEMON DRESSING

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Kate Scarlata is a registered dietician from the US who specialises in digestive health and is a low FODMAP expert.

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4) LOW FODMAP ORANGE MISO ROAST VEGGIE & LENTIL SALAD

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Alana from A Little Bit Yummy is a IBS & coeliac warrior who shares delicious FODMAP recipes and lots of resources on her website. All recipes on her blog are checked by a registered dietitian and are FODMAP safe for the elimination phase.

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5) SPICY MISO RAMEN

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Our final vegetarian recipe is from Haley from Low FODMAPPer, a fellow low FODMAPer who found huge relief after only beginning the diet for a few weeks. Her Spicy Ramen looks delicious.

Get the recipe


Pasta Salad for two

Low fodmap Gluten free pasta salad with olives and tomatoes

What you need:

160g of gluten free pasta (I used Ceres Organic Quinoa Rice Fusilli)

1/2 cup cherry tomatoes, halved

1/4 cup kalamata olives, pitted and halved

1/4 cup goats feta, crumbled

2 tbsp Cobram Estate Herb Infused Extra Virgin Olive Oil

2 handfuls of rocket

Salt and pepper

What to do:

  1. Add 3 cups of water to a pot and bring to boil. Add a pinch of salt and pasta. Stir gently and cook for 12-15 minutes or until the pasta is soft. Remove from heat and drain water

  2. In a large bowl add pasta, tomatoes, olives, feta, olive oil, rocket and season with salt and pepper. Toss everything together until well combined.

  3. Enjoy hot or cold

Low FODMAP gluten free pasta salad with olives and tomatoes

Like this recipe? Why not try my Kale Pesto Pasta - find the recipe here

Raspberry and Peanut Butter Oats

Raspberry and Peanut Butter Porridge

What you need:

For the porridge

1/2 cup gluten free oats 

1/2 cup milk of your choice 

1/2 cup water

Few drops of vanilla extract

A pinch of salt

Raspberry sauce:

1/2 cup frozen raspberries 

1 tbsp water

1 tsp chia seeds

Toppings:

Peanut butter, coconut chips and maple syrup (optional)

Raspberry and Peanut Butter Porridge

What to do:

In a saucepan combine all porridge ingredients, place on medium heat and mix well. Cook for 10 minutes or until oatmeal is soft and creamy, stirring as needed. 

In a separate saucepan combine raspberries and water, place on medium heat and let heat for a few minutes before adding the chia seeds. Continue to cook while the oats are cooking until you get desired thickness.

Serve with peanut butter, coconut chips and a drizzle of maple syrup. YUM!

Banana Cake

Banana Cake

I made this banana cake for my sister's birthday and it was an absolute hit!! 

An easy one bowl recipe that pleases a crowd!

Banana Cake

What you need:

4 bananas, mashed

1/3 cup of coconut oil, melted

3 eggs, whisked

3/4 cup of brown sugar

4 tbsp of coconut milk

2 tsp vanilla extract

1 1/2 cups of gluten free self raising flour (I used the Healtheries baking mix)

1 tsp cinnamon 

What to do:

Preheat oven to 180°C

Grease a cake tin well

In a large bowl combine the banana, oil, eggs, brown sugar, milk, vanilla extract and mix well

Sift the flour and cinnamon into the bowl and mix together well

Pour mixture into the baking tin and place in the oven for 45 mins or until cooked through (a skewer inserted into the middle should come out clean when it’s cooked)

Let the cake sit in the tin for 5 minutes before removing and placing on a wire rack to cool

ENJOY! 

Peanut Butter Overnight Oats

Peanut butter overnight oats

This is my go-to recipe during the week - you can prepare it quickly the night before and grab and go in the morning. 

Peanut butter overnight oats

What you need:

1 cup gluten free oats (if following a gluten free diet)

1 cup almond milk (I use half almond milk, half water)

2 tbsp flaxseed

2 tbsp peanut butter

1 tbsp rice malt syrup (optional)

Pinch of salt 

Toppings

Dollop of yoghurt (I love it with coconut yoghurt)

Extra drizzle of peanut butter

Sliced fruit (banana and raspberries are my fav with it)

What to do:

Combine oats, liquid, flaxseed, peanut butter, rice malt syrup and salt in a bowl and stir well. Cover and leave in fridge overnight, Enjoy in the morning! S x